Warm Up:
5 min AMRAP of:

6 Scapular Push Up
8/8 Single Arm SDHP
30 sec. Thoracic Extension
30 sec. Squat Hold + Rotations
Strength (Upper Body):
Every 90 sec. for 9 total rounds (13:30 min):
1: 8 Single Arm Floor Presses (each side)
2: 8/8 Renegade Rows
3: 8/8 Half Kneeling Single Arm Strict Press

WoD
12 min. AMRAP
1-2-3-4-5-….
Push Ups
Swings

Weekly Challenge: Max Effort:
Max Reps Push Ups without breathing